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Waft: Cooking with Less Fat in the Kitchen

September 14, 2011

Exciting News Today! I am happy to announce that I am a Guest Contributor for Wine and Food Travel, an online publication promoting the simpler things in life. I am so ecstatic to share with you my very first article on the How To’s – Cooking with Less Fat in the Kitchen! To see my very first published article, click here. Enjoy!

When it comes to cooking and eating healthy I can enlighten you on a thing or two. It is an assumption that Italian, Indian, and Mexican cuisines are some of the unhealthiest foods, however with the right tricks and techniques you too can learn how to trim down the fat off your favorite dishes.

1. Oil: When it comes to cooking with oil, my preference is classic olive oil. The olive flavor is usually masked with the flavors and spices I use in my recipes. When choosing a cooking oil look for an oil that has low amounts of saturated fat such as, olive oil, canola oil, or sunflower oil. Now although olive oil is good for you, it should be eaten in moderation since it is a fat.

2. Sautéing: For almost all the dishes I cook, I typically don’t use more than 2 tablespoons of oil, which is all you really need when sautéing any kind of vegetable or meat. When cooking vegetables that require more time (potatoes, eggplant), cook on a low-medium flame and use a lid during the cooking process-the steam helps soften the ingredients. Another trick is to season your foods with spices, such as, garlic, oregano, cayenne pepper, cumin powder, etc.; the spices add flavor and thus you won’t miss the fat.

3. Oven Bake: I love fried food, especially fried chicken. You can recreate your favorite fried foods at home by baking instead of deep-frying. By baking you are saving yourself fat and calories and enjoying your favorites without the guilt.

4. Whites vs. Browns: My diet consists of a lot of healthy whole grains or brown food, hence brown bread, brown pasta, and brown rice. My choice of bread is always 100% whole grain bread without high fructose corn syrup. I also love pasta and go for whole grain pasta, which allows me to indulge in my favorite dishes without the refined carbohydrates. In addition, whole wheat foods are high in fiber and protein. And the best part is you can’t tell the difference.

Choosing whole grain noodles is easy (and delicious)

5. Protein & Fiber: Add some form of protein to whatever you make, whether it is tofu, beans, chicken, salmon, or cheese (in moderation). Protein helps build cells and repair muscle in your body. In addition, add fiber to every dish which helps you feel full longer. Fiber can be found in ingredients made with whole wheat or whole grain.

6. More Fresh, Less Processed: The key to eating a healthy meal is knowing where your food is coming from. Although it is a little extra work, I like to chop my own onions and tomatoes and tend to avoid frozen onions and canned tomatoes since it is most likely processed. Of course, not everything that is processed can be avoided such as, pasta sauce, however try and use fresh ingredients as much as possible. This helps you control the fat, sugar, and sodium in all your meals. So the next time you are out shopping read the ingredient list and remember, the more natural the ingredients, the better it is for you.

7. Good Fats: Fat is not your enemy; to be clearer, good fats are not your enemy. Think avocados, walnuts, olive oil, which all contain healthy fats that can help lower bad cholesterol. The key is to eat these foods in moderation for great benefits.

8. Fat-Free vs. Low-Fat vs. Full Fat: I’m not a huge fan of fat-free products since most of them contain high amounts of sugar, carbohydrates, and a long list of ingredients I can barely pronounce. Instead of going to an extreme, I like using low-fat ingredients, such as, low-fat yogurt, low-fat sour cream, low-fat cheese, and more. I believe low-fat retains some of the original flavor without all the extra harsh ingredients.

Here is a quick summary to sum it all up:

– Choose a cooking oil that is low in saturated fat.– Avoid using butter while cooking.– Sauté your vegetables and/or meats in 2 tablespoons of oil or less.– Bake instead of Deep-frying your favorite dishes.– Go for breads/pastas/rice that is brown and less refined. They are high in protein and fiber.– Add Protein & Fiber to your daily diet.– Avoid processed foods as much as possible and use fresh ingredients.– Eat good fats and avoid bad fats.– Opt for a low-fat lifestyle.

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About

A foodie passionate about living a healthy lifestyle, cooking, reviewing restaurants, traveling, and exploring various facets of New York City where I can enjoy a variety of cuisines and learn about different cultures. Come join me on a soul searching journey and I'll tell YOU "what's cooking" through my love for food, fashion, travel and New York City!